Resistance Band Seated Straight Back Row

Setup

1. 01Sit on the floor with legs extended and loop the band around both feet.
2. 02Grip one end of the band in each hand with palms facing each other.
3. 03Sit tall with the chest up and a slight bend in the knees.
4. 04Take up band slack so there is tension at full arm extension.

Execution

1. 01Row both hands toward the lower ribs by driving the elbows straight back.
2. 02Squeeze the shoulder blades together at the end of the pull.
3. 03Hold the contraction for a one count against the band's peak tension.
4. 04Return the hands forward under control without slumping the torso.

Checkpoints

• -The torso stays vertical; no rocking backward to finish reps.
• -Shoulder blades retract fully on every rep.
• -Band tension is present through the entire range, including the start.
• -Shoulders stay down away from the ears.

Common mistakes

• -Leaning back and turning the row into a torso swing.
• -Starting with a slack band, which deletes the first half of the range.
• -Shrugging into the pull instead of retracting the shoulder blades.
• -Letting the band snap the arms forward on the return.